Fierce45 Denver
high intensity | low impact | intentional movement

ROUTINE WRITING 101


ROUTINE BUILDING 101


CLASS BLOCKS

Each class contains 6 blocks.

Right leg

Left leg

Right oblique

Left oblique

Center core

Upper body

There is not a set or specific order for class construction, but classes follow a general structure for maximum muscles fatigue. The placement of the blocks effect the intensity and outcome of the workout. Classes starting with large muscle groups, such as low body and heavy pushing, result in a spiked heart rate and more cardiovascular benefit. 


class structure

50% Low body (right leg + left leg + both leg moves)

25% Core (center core + obliques)

25% Upper Body

Each class should contain 15-30 moves (approx.). Exercises targeting the core and upper body are performed for at least 60 seconds while low body exercises are performed for at least 2 minutes to effectively initiate muscle fibers.

 


TIPS + TRICKS FOR ROUTINE BUIDLING

✓  Plan the low-body block first, since it’s the largest section of class. 

✓  Ensure transitions are smooth and plan the spring changes, handle movement, or additional cues needed.

✓  Practice your class before you teach the routine!  Allowing yourself to feel the moves and transitions will provide better cueing and understanding of the sequence.

✓  If you have extra time in a class, add more core.

✓  Arms are best at the end of class because they are equal-work moves. If obliques or low-body are at the end of class, there is a risk of running out of time and leaving students unbalanced.

✓  If you don’t have enough of an arm block, add in pushups everywhere you can!

✓  ALWAYS Close with a Fierce Close (45 second burn)


CUEING SEQUENCE

CUeING SEQUENCE

  1. Name of move
  2. Spring Load
  3. Body Position(s)
  4. Movement
  5. Goal/Muscles working
  6. Tempo
  7. Alignment
  8. Range of Motion
  9. Variations & Modifications

ADDITIONAL CUEs (Once students are set in move):

  • Alignment  
  • Breath 
  • Slow count tempo (1 slow, 2 slow, 3 slow, 4 slow)  
  • Range of motion
  • Variations and modifications 


BASIC FIERCE45 ROUTINE

1 yellow

Center Core

  • Reverse Wheel barrow
  • Reverse bear
  • Reverse fore-arm pike to plank

Left Leg

  • Squats facing BADASS wall (works both legs)
  • Elevator lunge - add in variations
  • Escalator lunge - add in variations

1 blue or 1 blue/1yellow

  • Bungee kicks *Turn out handle bar for Mega Donkey
  • Mega donkey kicks
  • Side kicks
  • Squats on heavy load

Right Leg

  • Bungee kicks *Turn out handle bars for Mega Donkey
  • Mega Donkey kicks
  • Side kicks

1 yellow

  • Escalator lunge *change right handle bar forward
  • Elevator lunge
  • Standing inner thighs (works both legs equally)

 

Oblique – Left Side

  • Teaser (left heel under)
  • Twisted bear
  • Mermaid crunch

Transition

  • Super Crunch with Russian Twists

Oblique - Right Side

  • Mermaid
  • Twisted bear
  • Teaser

 

3 or 4 yellow – 1 blue for challenge

Arms

  • Serve the Platter
  • Tree Hugger
  • Newspaper
  • Sexy back

1 yellow

Fierce Close

  • Giant forearm plank hold - option for army crawls

MORE ROUTINES